Welcome to The Lean Plate Club, hosted by Washington Post health and nutrition writer Sally Squires. Share your tips on healthy recipes, meal plans, sugar alternatives and resisting overeating with other readers.

Now that the school bell is ringing for many kids, there's a morning time crunch at home that often leaves little time for breakfast. How do you entice your kids to the table -- and make sure that they eat the food that will help boost their performance in school? And what can you eat in the morning to feel sharper on the job? During today's discussion, Sally will share tips to keep your family well nourished as school starts and life goes from the lazy days of summer to the fast pace of fall.

On Tuesdays at 1 p.m. ET , Sally, who has a master's degree in nutrition from Columbia University, leads a lively discussion for readers looking for new ways to eat smarter and move around more throughout the day. The Lean Plate Club is dedicated to healthy living -- whether you're trying to whittle your waistline or simply maintain it.

We want to hear your tips, strategies, meal plans, successes, setbacks and more. Of course Sally will be happy to answer questions and turn others over to the Club. None of this, however, is a substitute for medical advice.

Squires is a veteran health reporter for The Washington Post. She is co-author of "The Stoplight Diet for Children" and author of the upcoming "Secrets of the Lean Plate Club" (St. Martin's Press; 2006).

Sign up for the free Lean Plate Club e-mail newsletter. The Lean Plate Club column appears weekly in the Washington Post Health section and is nationally syndicated by the Washington Post Writers Group.

Sally Squires's Recent Columns

Discussion Transcripts

A transcript follows.

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Sally Squires: Welcome to the Lean Plate Club!

We've got lots on the plate today, so I'll try to be brief. The LPC e-mail newsletters should be in your in-boxes now. You'll find a number of links to healthy recipes, a new activity called parkour and a couple of news items for you to peruse and offer your opinions about if you choose. (If you'd like to subscribe, simply go to www.leanplateclub.com. If you have subscribed and don't receive your newsletter, please let me know at leanplateclub@washpost.com. Nearly a quarter million people subscribe to this free weekly service which is designed to complement the info in the column and web chat.)

Prizes today are:

The Genius of Flexibility: The Smart Way to Stretch and Strengthen Your Body by Bob Cooley

Eat Carbs, Lose Weight by Denise Austin with Amy Campbell, MS RD

Syndrome W: A Woman's Guide to Reversing Midlife Weight Gain by Hariette R. Mogul, MD

The Complete Book of Pilates for Men by Daniel Lyon, Jr.

You know the deal: Share a healthy food find or great tasting recipe. Tell us how you're fitting in working out. Reveal how you keep yourself motivated to stick with healthy habits or assist another Lean Plate Club member on this chat. Do that and one of these volumes could be yours. Winners are announced at the end of each web chat.

Now on to the chat!

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Mountain View, CA: Here's something easy to make with that squash sitting on your doorstep:

Pumpkin Bread

1 1/2 cups flour

1/2 cup sugar

2 teaspoons baking powder

1 teaspoon baking soda

1/2 teaspoon salt

1/2 cup flax seed meal

2 cups grated fresh pumpkin

1/4 cup nonfat milk

1/4 cup canola oil

4 egg whites

Mix together dry ingredients. Add remaining ingredients and mix until well blended. Place in oiled loaf pan. Bake at 350 degrees for 60-70 minutes until done.

I use the pumpkin flesh that I scrape out for carving with no additional preparation. This recipe is my own invention, and it's a great way to sneak in vegetable, healthy fats, and Omega-3's. Enjoy.

Sally Squires: Great idea, Mountain View. And that pumpkin is a wonderful source of beta carotene, which gets converted by the body into vitamin A. Thanks for sharing!

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Pumpkin bread recipe: Oops. I left out 1 teaspoon of pumpkin pie spice.

Sally Squires: And here it is!

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Roanoke, Va.: Comment about the new McDonalds container labels---If I eat there, I will certainly use them. I enter all my food every day in a computer program to keep up with calories, carbs, fat, fiber, and more. All chain restaurants should do this!! (Or at least provide accurate on line info)

Sally Squires: It will be very helpful for exactly this reason, Roanoke. And I wonder if seeing the numbers on the food may also help some people eat certain things and perhaps avoid others. (And for those who don't yet subscribe to the e-mail newsletter, there's a link in this week's issue on McDonald's announcement of labeling calories, etc on the food itself. I asked for comments, so weigh in too if you got 'em about this new development in fast food.)

Thanks Roanoke.

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Thousand Oaks, Calif.: Congratulations to Centennial Lane Elementary School! This will also be a great blessing to all those mothers who struggle daily with a child who is type A diabetic and cannot share in birthday party time which comes all too frequently in their schoolrooms. My daughter-in-law and I send many thanks.

Sally Squires: I'll pass along the word Thousand Oaks. And for those who don't get the LPC e-mail newsletter, there's an item in it today about a school in Maryland that now doesn't allow edible treats for birthdays--one way to help combat the childhood obesity epidemic. Let me hasten to add that kids do, however, get recognized in other ways to celebrate their birthdays.

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Arlington, Va.: I agree with the no-treat for birthdays policy. Little gifts is a better idea.

Sally Squires: Thanks for weighing Arlington. And just think how many moms and dads are probably breathing a sigh of relief at not having to bake an extra cake or cupcakes or whatever (or buy 'em) to celebrate at school.

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Detroit, Mich.: Hi Sally,

The only time I have to work out is after work, so it's usually around 5 or 6. I find that I'm starving by that time after eating my lunch at noon. Any suggestions on healthy snacks I could eat mid-afternoon that will boost my energy level for working out later? I was thinking foods outside the realm of energy bars, which I don't really like.

Thanks!

Sally Squires: You bet, Detroit. About one to two hours ahead of your workout, you might consider eating one of the following:

1) a bowl of whole grain cereal with a little fruit, some slivered nuts and skim milk.

2) a cup of soup with a couple of whole grain crackers

3) a cup of nonfat or low fat yogurt with fruit

4) a half a peanut butter sandwich (with or without whole jelly)

5) a handful of nuts and a glass of skim milk.

Hope that helps. Let us know how your workouts go!

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Arlington, Va.: Sally,

I have a question about soy. Yesterday someone told me that pre-menopausal women should avoid soy because it increases estrogen levels and therefore can contribute to the growth of tumors. I'm 41 and have every possible risk factor for breast cancer, so this made me wonder if I should immediately get rid of the boca burgers and soy-fortified cereal I've been buying lately. On the othe hand, I don't know this woman very well and I don't know where she's getting her information from.

Any thoughts?

Thanks

Sally Squires: There's a lot of confusion on this subject Arlington. And no, it sounds like you didn't get the straight scoop, nor do you likely need to throw out your Boca Burgers. But Katie McLeod, our producer has snagged a link to more info that I'll post momentarily to give you more.

In brief: yes, soy does contain plant based estrogens. But the story is much more complicated than that. And many experts recommend soy products for pre-menopausal women. If you're taking tamoxifen or other drugs as a preventive measure, you may want to check with your doctor before you eat all soy all the time. But bottom line is that you're doing the right thing by seeking more info from reliable sources.

Link coming up.

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washingtonpost.com: Soy: Not Just Tofu Anymore (Post, Aug. 16)

Sally Squires: Here's the link on soy.

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Raleigh, N.C.: Regarding the McDonald's labels, I just hope that they aren't like Ruby Tuesday where they made a big deal about providing nutritional information, stopped providing the information on the menu, stopped providing it on their website (or at least hid it really well) and then changed their menu so even if you had saved the nutritional information, it is no longer relavent.

Sally Squires: I can't speak for McDonald's, but I can say that they were among the first fast food chains (if not the first) to provide nutritional information in their stores and on the web. They've got a pretty big site that is also searchable. It didn't appear from the announcement last week that that is going away. But if I learn otherwise, I'll let you know. Thanks.

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Washington, D.C. : Hi Sally,

I have recently learned that I am pregnant! As a first-timer, I had really underestimated issues of morning sickness, fatigue, etc. My first doctor's appt is in a couple weeks, so in the meantime I am reading, reading. My question concerns exercise. I was a regular exerciser before, but for the past few weeks I have been feeling pretty rotten and just want to sit still. All of my books emphasize the importance to exercise throughout pregnancy. Should I drag my sorry-self out to exercise despite feeling ill and exhausted? Or should I wait (and this is my inclination) a few weeks and hope that I'll feel better by then? I will certainly speak to my doctor about this, but I appreciate any advice in the meantime. Thanks!!

Sally Squires: Congratulations! How exciting. And while that morning sickness sure isn't fun, it is a good sign that your hormones are kicking in.

Absolutely, it's best to check with your doctor before engaging in anything heavy duty particulalry when you feel so yucky.And if you're really feeling poorly, make a call and at least talk with your doctor's nurse about your symptoms. In the meantime, let your body be your guide. If you feel better, consider taking a slow saunter around the block. Nothing wrong with that. And if you don't feel good, don't push it. But do call, just to check. If nothing else, it could put your mind at ease.

Congratulations again!

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Silver Spring, Md.: One suggestion for getting motivated to exercise: get a dog! You get the benefit of walking at least 4 times a day (no fair cheating and putting the dog in the back yard) but the unconditional love is an additional bonus good for lowering blood pressure and alleviating depression.

Sally Squires: It sure is, isn't Silver Spring? And our two dogs--one of whom has gone on to greener pastures--have both been great motivators for walking on the days when we might not otherwise have been as motivated. Thanks!

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New York, N.Y.: Another thing to do with the pumpkin: Roast the seeds and add fat free butter substitue. I use Molly McButter butter-flavor sprinkles. 1oz. of pumpkin seeds have 148 cals. -- a lot for 1 oz. -- but also 8 frams of protein. And it's a great treat once or twice a year.

Sally Squires: Yum. That sounds great, New York. And those seeds are also a good source of healthy fat and pack a fair amount of potassium, which happens to be the subject of today's LPC column. Thanks!

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Fairfax, Va.: Hey Sally!

Since August I have dropped from 178 to 155 through working out and eating more balanced and only 1200 calories a day. My problem is I want to continue to lose but haven't at all this month. I have up-ed my cardio and maintained the cals but I think my body might be in starvation mode. I haven't gained or lost anything and am wondering what i need to change to continue to lose. I feel dropping more calories would be very unhealthy!

Sally Squires: Congratulations Fairfax on those 23 pounds. That's really quite an accomplishment. And you're right, going below 1,200 calories makes it hard to hit all the important nutritional bases.

You have lost the weight fairly rapidly. Your body may stay on this plateau for a while. Are you doing weight training? That will help tone and could build (over a number of weeks) some muscle, which burns a few more calories than fat.

You might try going for small meals throughout the day. That's another way to help the body know that it's not in starvation mode. And do look for ways to incorporate "lifestyle" activities--like taking the stairs whenever possible, getting up from your desk at least once every hour to just move around a little, you get the idea.

Continued success with your efforts. Let us know how it goes. Thanks!

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Pumkin seeds: When you carve a pumkin and take the seeds out they're in their white shells, as opposed to pumkin seeds you buy in the store. Can you eat it like that r do you have to take them out of the white shell? That seems like it would be time consuming ...

Sally Squires: It would be. You can definitely eat them in the white shell.

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Arlington, Va.: Hi, Sally. I'm watching my sodium intake, and as you know, many canned foods are incredibly high in their amounts of salt. Do you happen to know if the sodium info listed on cans of beans assumes that you don't rinse the beans? I find rinsing them gets rid of much of the salty taste, but I'm not sure if that actually improves on the nutritional info on the label. (I've also switched to buying Giant's new organic line -- Nature's Promise -- black beans, which list a fraction of the sodium of other varieties.) Thanks!

Sally Squires: Yes, rinsing the beans definitely helps get rid of some of the sodium. So does draining the "juice." And yes, the label does assume that you are eating the beans without rinsing them. Hope that helps. Thanks for the tip about the Giant housebrand of organic beans with lower sodium, Arlington.

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Des Moines, Iowa: I have mostly given up trying to walk or get to the gym in the evening, especially now that it is dark so early. To make up for this, I have begun going to the gym at 5:30 each morning - it's not as hard as I had imagined it would be! I also find far fewer excuses for not going than I can find in the evening. My friend calls this "banking" - "bank" the exercise in the morning, then whatever else I can do later (like a brisk walk, even for a few minutes) is "interest".

Sally Squires: Excellent idea about banking that exercise time, Des Moines. Also, I read a recent study that suggests morning exercise helps keep levels of blood fats lower throughout the day. Plus, don't you find that once you've worked out in the a.m. your day goes better and you almost forget that you've done exercise? Also, it feels like you'e kind of a step ahead of the curve for the day. Thanks!

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Red Hook, N.Y.: Is there any connection between tumors in the body and eating pork?

Sally Squires: I don't know of any specific studies of pork and tumors although I believe that there have been epidemiological studies--those are large population studies--that suggest there may be a slightly increased risk of colon cancer with rising intake of meat. That may not so much be due to the meat as to the fat in the meat. But remember it's also an association....And let's note that the recent U.S. Dietary Guidelines include lean cuts of meat, including pork. The emphasis is on the lean part--not fried pork rinds, if you get my gist. Hope that helps.

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Cracker addict in Charlottesville: Now that it's soup season, I've been reminded of my lifelong love of Ritz crackers. I took the time to read the nutrition information and was pretty appalled, but I can't do without that salty crunch with soup. I have learned to like (or at least tolerate) baked potato chips, but haven't yet found an acceptable substitute for my Ritz cravings. Does anyone have suggestions?

Sally Squires: You might try Barbara's whole grain saltine like cracker's. For the sake of full disclosure, they sent me a package for tasting. My office mates have also liked them. They're a whole grain. Other good cracker choices include whole grain wheat thins, Triscuits, flatbreads including Ak-Mak. And if you really want to go whole grain WASA and Ryvita have good options, but they're not necessarily the same texture as those Ritz crackers that you are so fond of.

Other suggestions out there?

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Atlanta, Ga.: Hi Sally, I often see readers asking for your input regarding workout videos/dvds. This question is along the same lines and I hope that you or some LPCers might have some ideas for me. I find that when I have upbeat music to listen to while working out, I am able to exercise for a longer period of time and with greater intensity. My collection of upbeat/dance music is getting a bit tired and I am looking for any suggestions on workout CDs, etc. Also I am wondering if Apple has any sort of "workout playlist" available for download to an ipod. Any suggestions on places to refresh my workout music collection would be greatly appreciated. Thanks!

Sally Squires: Hey Atlanta: You're not alone in noticing this. A recent study presented at the North American Association for the Study of Obesity (what a mouthful that is!) found that listening to music can help workouts.

Collage Video has a whole workout music section that may be just what you're looking for. Katie McLeod is doing her magic so we can post it. Watch this space...

Other suggestions out there?

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washingtonpost.com: Collagevideo.com

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Fairfax, Va.: Regarding nutrition information at chain restaurants, I vote with my wallet. If chains do not provide nutrition information in either their restaurant or website, then I do not eat there.

There is an awesome Web site www.dwlz.com that contains excellent nutritional information for dozens of chain restaurants. It sometimes only has WW points, as it is a site set up by one of their dedicated followers. Volunteers contact the restaurants and the info is posted.

I also find it disappointing that McDonalds is getting a lot of great publicity for including their info on the food packaging, while the Chipotle chain, which they own, will release no nutritional information at all, and they market it as healthy.

Sally Squires: Thanks for the web site, Fairfax. Sounds great. And yes, I share your frustration about no nutritional info for Chipotle, where one of my sons would eat every meal if he could. Your message encourages me to give 'em a call.

Thanks.

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Re: crackers: I love(d) Ritz but gave them up. Though I'm not on (or associated with) the diet or the company, there are branded "South Beach Diet" crackers, 100 calorie packs of wheat crackers (8 to a box, maybe, at most large supermarkets like Safeway, Giant, Publix, Food Lion) that I've become really addicted to with soup. Especially curry pumpking soup and tomato soup, but really, any soup. And the packaging makes portion control easy!

Sally Squires: Thanks for the tip. They sound like a good new option.

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Silver Spring, Md.: Substitution for Ritz: How about Pepperidge Farm goldfish or oyster crackers?

Sally Squires: Pepperidge Farm Goldfish crackers would be an option. And by the way, they now are trans fat free, but do have about 6 grams of fat per serving--only 1 gram saturated fat. Thanks.

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Meredith, N.H.: I think the nutrition labeling on McDonalds hamburgers etc. is a good idea. But it does occur to me that having the wrapper already in your hand and then finding out that the fat or carb content is not what you hoped for, may not be the most helpful way to follow your eating plan. Better than that, how about signs on the wall in large enough print so you could make your decision before getting to the cash register? Maybe the very best option would be a small card or leaflet that you could take home with you, and study it a bit more leisurely, so your mind would be already made up by the time you pull into the parking lot. Don't the most successful diet programs suggest that you call that nice restaurant where you plan to have a special dinner, and get some ideas about what they'll be offering, so the impulse choices, after arriving there, will not sabotage your dietary objectives. I personally would find it very helpful to have a small card or leaflet in the glove compartment of the car, especially when traveling. It would be a time saver and also help my conscience!!

Sally Squires: It is extremely helpful to have something that is already in your hands before hunger strikes. But the McDonald's website is set up to do just that. So you could peruse, print and be good to go. Thanks.

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Sleepyville: I don't know what I can do! Everyday, no matter what time I eat lunch, how much I eat, what I eat, or how much sleep I had gotten the night before, I get extremely tired after lunch (at work)! It gets to the point of nodding off...when when I play music to try to keep me awake. I've tried eating less, and more often throughout the day, but I am just as tired. Any suggestions? I love the chats!!

Sally Squires: Have you tried taking a walk after eating? The fresh air and movement might help keep your energy going. Also, what are you eating for lunch? Are you going really heavy on carbs? If so, you might try boosting protein a little and cutting back on carbs, especially processed carbs found in white bread, rolls, etc.

And yes, the other obvious thing you can do is to get more sleep. Any place that you could take a brief nap after lunch? I've seen some people snooze in the ladies room for a brief power nap. Your body is telling you that you are tired...Hope that helps.

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Austin, Tex.: Hi Sally, Just a quick comment on the banning of birthday treats from school. One of my fondest memories is the chocolate with green icing cupcakes I brought to school for every birthday. Each child got one cupcake to enjoy with their lunch that day. I do agree that it can get out of hand, and limits should be put on the amount of sweets, but banning sweets teach children that sweets are 'bad' and makes them more likely to develop problems with food later on. We should be teaching our children moderation, and how to make healthy choices (which include the occasional chocolate cupcake). Thanks!

Sally Squires: Thanks for weighing Austin. And you're right, there is a matter of finding balance. But in many schools where recess and PE have also been eliminated, adding to the problem by bringing in more food may not help either. It's all a matter of finding the right balance. And if we don't do something about the obesity epidemic in kids, this could be the first generation of children not to live as long as their praents in a very long time.

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Please Help, ME: Hi Sally,

No matter how much I plan ahead, or go to bed early, I just cannot seem to wake up in the morning to workout. I have a child, so it's important to me to spent with her in the evenings. On nice days, we engage in physical activities together. It's just not enough and I have about 50 pounds to lose. Should I ask my doctor for a caffeine pill in the mornings?? Thanks! Love your columns and these chats!!

Sally Squires: Nix the caffeine pills, not a good idea for a whole lot of reasons. But you do want to do something about this so you can be around for that daughter of yours. Plus, you can be a really good role model for her.

So...have you got five minutes? My hunch is that you do. Find five minutes today to take a walk. That's it. Nothing more. Do that. And do it again tomorrow and the day after that. Getting started is often the toughest part and I say this from both professional and personal experience.

When you haven't exercised for a while, it seems like it gets tougher and tougher to do it. But you can. And you will, IF you make this a priority.

So make a date with yourself for those five minutes. Do just that for even a few weeks, but do it consistently. Slowly build on it. Small steps do add up big time.

And find ways to work out with your daughter at night. There are plenty of games and activities that can keep you both engaged and active no matter how big or small your home. (We used to have a grand time with balloon ball, just batting a balloon back and forth in our front hall.) If your daughter is quite young, you might even use her as "weights" for a little lifting.

You can do this! Take it step by step and let us know how it goes...Good luck with your efforts.

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for the cracker fan..: Kashi TLC crackers are delish -- several varieties too!

Sally Squires: Yes! Thanks. Great suggestion.

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Columbia, Md.: I have two things - first that Ritz does make a low fat cracker - its pretty good although not necessarily the best for you. I also read a review of crackers the other day (I think in Cooking Light or Fitness Magazine). Also, people should be warned a lot of the information on http://www.dwlz.com/ is incorrect. She often has the new symbol up there but the info is still not correct. I've found McDonald's information to be off by almost double the calories in some places.

Sally Squires: Thanks for the heads up,Columbia.

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Washington, D.C.: I don't like eating raw vegetables (carrots, broccoli, etc) because they taste incredibly bitter to me. Do you have any suggestions for raw veggies that don't taste bitter? I like cooked vegetables okay, but they are inconvenient for lunch and snacks.

Sally Squires: You might try cherry or grape tomatoes. Another good choice: sweet peppers. They come in red, yellow, orange and green. They're quite good and they're crunchy. Frozen or fresh peas or corn are other good options. Just like frozen fruit, they can be eaten slightly thawed and are quite good. Hope that helps.

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Madison, Wis.: I want to share that I have been very encouraged, at age 58, at the improvements in my balance (did not know I had any shortage), strength and range of movement (also unaware of my lack of it) with yoga. I took a class, borrowed book and videos from the library. It's very enjoyable and a fun source of conversation with people who have never looked into it. What can be done with the body is amazing even if you dont think with your conditions that you will ever be able to, or need to do, the most extreme pretzel-like postures. How quickly you improve is very encouraging at a time when people don't expect improvements, just to hold their own.

Sally Squires: Good for you, Madison. And I'd T'ai Chi and Pilates to that list of activities too. T'ai Chi is especially wonderful for balance. Congratulations by the way on what you've accomplished!

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Des Moines, Iowa, USA: I have read in different books and Web sites about the apparent long term toxicity of both major sugar alternatives on the market, on the one hand "Nutrasweet" which is the trade name of aspartame, has been accused of having affects on memory and liver function. in addition "Splenda" which is the trade name for sucralose, according to one site caused kidney damage in some tests on rats. Some of these articles are more confident of a natural sweetener called "Stevia" which is a plant based high intensity low calorie sweetener. What are your feelings on this subject?

Sally Squires: I haven't seen the data on kidney damage in rats with Splenda. But I can tell you that the Center for Science in the Public Interest, which is a consumer advocacy group, has given pretty high marks to Splenda or sucralose.

Data on stevia seems to be much more limited. And as I recall, it is used in this country as a dietary supplement rather than approved as a sugar substitute. That means it didn't go through all the same hoops as did the sugar substitutes.

Aspartame has been used for a long time, but science is always evolving.

Best bet still remains to eat a variety of healthy foods. Fruit and vegetables come with their own natural sweeteners which continues to be the best choice of all.

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Papillion, Neb.: My contribution today regards weight training. I became acutely aware of the need to keep my bone mass as intact as I can and have incorporated weight training in to my daily routine. I keep sets of hand weights located in the family room, bedroom and near the kitchen. As I am engaged in my routine activities, I stop at least once a day at each weight site and do some simple arm exercises and a dozen squats with weights in hand. It has made a difference in my muscle tone and hopefully is maintaining bone mass as well. Just the visual reminder of seeing the weights gives me the motivation to pick them up and so a set!

Sally Squires: In sight, in mind! Thanks Papillion.

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Middleton, Wis.: Decades ago, I started avoiding peanut butter, although I love it, because I read in a Heart Assn cookbook that it caused lesions in the arteries. My family had a shocking amount of heart disease and a remarkable fondness for this food. Since then, Ive seen nothing negative about it. Has current research has proven that wrong?

Sally Squires: Peanuts--which we think of us as tree nuts, but actually grow in the ground--contain healthy fat, which seems to be good for the heart and the arteries. So everything in moderation, but there doesn't seem to be a reason not to eat peanuts or peanut products except for food allergies. Calories are another consideration. Peanuts are high in fat but also contain protein. It's all a matter of balance...Hope that helps. Enjoy your peanut butter.

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washingtonpost.com: A Spoonful of Sweeteners (Post, June 8, 2004)

Sally Squires: Here's a link for the LPCer who wanted to know more about sugar substitutes.

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Baltimore, Md.: Just got back from a great 3.5 mile jog. During my jog, I passed by our local elementary school 3 times and each time I smelled the aroma of frying grease coming from their cafeteria vents. No cupcakes brought to school is one way to make improvements, but hopefully this is only the beginning! One of my friends is a teacher at a catholic school in Falls Church and she reported that they serve the entire school pizza twice a week!

Sally Squires: That 3.5 mile run sounds great, Baltimore. And yes, there is lots of room for improvement on many fronts in schools--and at home. Thanks for the reminder!

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Washington, D.C.: Great column on potassium, but don't neglect the avocado! Incidentally, potassium watchers should remember that the symbol is "K"

Sally Squires: Yes, you're right. Half an avocado has 250 milligrams of potassium and about 150 calories. Good reminder. Thanks.

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Medford, OR: My recommendations to the LPCer that thinks some veggies have a bitter taste. My kids love jicama and cucumbers. They're very tasty and the jicama is so sweet.

Sally Squires: Great suggestions, Medford. Thanks.

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Sleepyville, again: In response to your questions, I usually completely stay away from carbs at lunch knowing full well that my blood suger will spike and then drop. It's usually a lite soup, or a lite salad. I do occasionally run during my lunch period, and then eat afterwards, hoping that this will somehow give me a boost of energy...I feel great, until I'm done eating. I don't get how I need more sleep! I consistently get right at 8 hours/night, and I thought this was enough for my body at 24. I try to stay away from caffeine in general, but even that doesn't really seem to give me the boost I need!

Sally Squires: Maybe you're not eating enough for lunch? Have you also had a physical lately? Might be worth it, if you haven't.

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Washington, D.C., re: Chipotle : Here's a site that provides unofficial (but accurate) nutrition info for Chipotle:

Chipotle Nutrition Calculator (chipotlefan.com)

Be warned: it's not pretty. After seeing this info, you'll probably want to cut every burrito in half and/or share it with someone else.

Sally Squires: Thanks very much!

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Philadelphia, Pa.: Re the Ritz crackers question. Whole Foods has crackers that look like Ritz, called "round crackers", and don't have the hydrogenated fats in. I honestly haven't tried them because I am not a Ritz fan but have heard they're good. My favorites are "TLC" for "tasty little crackers", which come in at least 3 varieties. YOu can get them at Whole Foods and Trader Joe's but I think they've become popular enough to be at major grocery chain stores.

Sally Squires: Thanks for the added cracker suggestions. We've got quite a list in this chat.

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Falls Church, Va.: This is a response to the treat prohibition measures taken by a Md elementary school. While I hesitate to completely ban birthday treats at school, I would suggest that birthday celebrations take place once or twice per month for all of the kids celebrating birthdays in that period.

Sally Squires: That's a nice reasonable option that certainly takes the middle ground, you know, have your cupcake and eat it too, once a month. Thanks!

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Arlington, Va.: Re: Can't wake up in the morning to work out. I'm the same way and I have a yung child as well, so evening workouts are tough. Two things that have helped me lose 12 pounds since late July had been workout videos and a pedometer. I try to use the pedometer to get my 10,000 steps in and use a strength video (using a resistence band) every other evening after by chld goes to bed (strength videos are pretty short, about 30 minutes). It's really helped me.

Sally Squires: There you go, Arlington!Thanks for helping out. And congratulations on what you've accomplished.

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Goshen, Md.: Sally,

Some suggestions and random thoughts...

Exercise: For my birthday, I got (I'd asked for) the Playstation game Dance Dance Revolution. You use a touch mat on the floor to follow arrows on the screen to make "dance" moves. (If you're coordinated, which I'm not.) It does get you moving, it's FUN, and if I can get my kids to get over being crabby about not being good about it right away and enjoying the process, we can do it together.

Food: Trader Joe's has bags of frozen artichoke hearts that are GREAT on pizza. My husband ordered a pizza with artichoke hearts a few weeks ago in a restaurant, and we were both amazed at how good they were on the pizza, with the benefit of adding veggies to the pizza.

Treats for birthdays: Actually, I think that banning treats is a bad idea. Treats all the time, or in great quantities, no, but if you have 30 kids in a class, that averages out to about once a week if everybody brings treats on their birthday, right? If you wanted to cut it down further, you could celebrate birthdays by month. I also would disagree with the idea that you cannot have treats if you're diabetic. My own dear husband has type 1 diabetes (i.e., juvenile diabetes) and has had it for 37 years. He has cake, ice cream, cookies - just not all the time, or in great quantities, or when his blood sugar is high. It's a PART of his diet, along with the healthy stuff I make him eat.

Nutrition info: This is a great idea. The response that CSPI that people wouldn't know about it ahead of time to make decisions was, I thought, slightly ridiculous. All of us with a brain know that the grilled chicken salad is healthier than the SuperSize Big Mac Meal - now we have the numbers more easily at hand.

Sally Squires: Those Dance Dance Revolutions are really neat, just depends on the age of the child, but it would be a great way to have fun and get activity. Thanks for other suggestions too, Goshen.

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Washington, D.C.: Ritz substitute: Barbara's makes Rite Rounds. They're not as salty as Ritz, and are a bit sweeter, but I use them in soup. They are more healthful than Ritz.

Sally Squires: Add yet another cracker. I feel a resource list coming on again. Thanks!

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Washington, D.C.: Hi Sally,

I used to think only "workouts" counted as exercise (and I might secretly still think this). But, what I've been doing is walking to the metro stop that is further away. I end up walking from near Van Ness to Friendship Heights (about 30 min or so, i think it's about 2 miles?), and then back in the afternoon if it's not too dark. So, does this count the same cardiovascularly as "going for a run"? Weights are another matter, but I figure if I can make this a habit, then I can move on to weights. Also, what do you think of books by Geneen Roth? Anyone out there find her work helpful?

Sally Squires: It certainly is a prime way to get in activity, DC. Whether it counts as cardiovascular activity depends on how fast you walk. The faster your heart rate, the better the workout for your heart. By the way, when you climb the stairs at the metro stops you're already adding in some weight training for your legs. Keep up the great effort. Thanks.

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Arlington, Va.: I know it's late, but if you could answer this, I would really really appreciate it!

Love the column, chats and newsletter. I recently referred my mom and she's reading too.

I just had surgery on Thursday and though it was nothing major, I can't exercise for about 3-4 weeks. What can I do to keep the weight off? I already eat a healthy balanced diet, am in my mid-20s, and am a healthy weight and height (BMI is 22.5).

Thanks!

Sally Squires: Sorry about your surgery, Arlington. Hope your recovery goes well. Check with your doctor and follow those instructions to the letter, but you might ask when walking could be appropriate. Also if you could do some gentle isometrics. You're at a healthy weight, so the big thing is to recover and not over eat during that time. You might also add a little protein. Not only is it satiating--makes you feel fuller--but it's very good for helping with recovery from surgery.

Let us know how it goes!

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Lexington, Ky.: Rice cakes are another cracker alternative, and Ritz does make some low sodium crackers but they can be hard to find.

Sally Squires: Thanks Lexington!

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For Sleepyville: I would get your thyroid and blood sugar tested. I also fall asleep a lot after lunch and it is related to both of the issues I have with thyroid disease and low blood sugar.

Sally Squires: Excellent point and another reason I suggested that physical exam. Thanks!

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Isla Del Sol, Fla.: I enjoy reading your articles in the Washington Post. Is there any way these could be read in my local paper, The St. Petersburg Times?

Sally Squires: Thanks Isla. You could write to the features editor and ask them to run it. I'll also pass along your request to the Washington Post Writers' Group here. Thanks much.

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Sally Squires: Winners today are: Silver Spring for the dog idea, New York for the roasted pumpkin seeds idea, Des Moines, Atlanta (for the workout tape music), the mom who wrote in suggesting the pedometer and Mountain View. Please e-mail me your snail mail addresses and please put winner in the subject line: leanplateclub@washpost.com

Thanks to all!

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